Remember to sign up for your category of the Bahhbell Challenge!! Love seeing those spots start to fill up!

https://docs.google.com/spreadsheets/d/1IFgM7c7HwE2UiXOb4y4XaXQuwV5SJXKdlJxVqy8DUVQ/edit#gid=0

Also, remember to get your Holiday Comp teams up on the board in the gym THIS WEEK. And if you think you’ll be joining us for the party that night, RSVP on the board so we can get a general headcount for food!

Warm-up

3 Rounds

1 Minute Jump Rope

1 Minute Forearm Plank Hold

 

 

Mobility

Banded Shoulder Stretching

Couch Stretch

 

HERO WOD

“Joe”

10 Rounds

10 Thrusters 95#

10 Bar facing burpees

10 Pull-ups

57 Double unders

 

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

 

Level 3- 7 Reps of Each

Level 2- (75,55), 8 rounds, 7 Reps, 25 Double Unders

Level 1- (65,35), 6 rounds, 7 Reps,  100 singles

 

Extra Work

Not for time*

21-15-9

Bench

Deadlift

Bent Over Row

*Pick different challenging weights for each exercise where you can complete the reps in 1 to 2 sets.  Weights can ascend as reps go down.

 

Olympic Lifting Class **4:00PM Only**

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NEED TO CONTACT US?
CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!